Row for 2o minutes, 1 minute on, 1 minute off. Try to keep the same pace or start slowly and increase pace towards the end.

Post the total meters.

3 rounds

Every 2:00

12+12 Single Arm Ring Row

12+12 Barbell Front Rack Drop Lunge

Bench Press

6 x Max Reps @ 75% BW ( Knees off ground Push Ups )

Target 10+ ,each set

Or

6 x Max Reps @ 60% BW ( Knees on ground Push Ups )

Target 10+ , each set

Go every 2:30

20min alkavalla minuutilla

1. 30m farmari kävely 1 kahvakuula
2. 6-10 rinnalleveto olan yli painava pallo
3. 15m askelkyykky kp eturäkissä
4. 5-10 käsilläseisontapunnerrus

In teams of 3 complete the following:

A) Hietsu / Sörkkä Run for time

-3min REST-

B) Find 5RM Thruster in 10min (1 x Barbell)

-3min REST-

C) AMRAP 10
Burpee Box Over w/KB
2 x 24/16kg
(One working / two resting)

Scores:
A) Time when the last member see´s the timer.
B) Combined weights (kg) of all the members 5RM.
C) Total amount of reps.

5x

5+5+5 - 5+5+5 - 5+5+5 - 5+5+5 - 5+5+5

85-95% of 10 RM, rest 5 seconds between reps and 2 min between sets.

Ring Dips

5-4-4-3-2

Use Weights / Rubber Band.

Go Every 3:00

AMRAP 9

30 Push Up + Shoulder Taps
30 Double Unders
20 Push Up + Shoulder Taps
30 Lunge Steps
10 Push Up + Shoulder Taps
30 Wallball 20/14p

12min EMOM Snatch

1-3min@70%
4-6min@75%
7-9min@80%
10-12min@85%

One snatch on the minute. Add loading after every 3rd set.

RPE 3-4 (not all out effort)

EMOM 12

1 min : Kipping Movement
2 min : 1 x Hang Power Clean +1 x Power Clean ( easy weight )
3 min : 12/9 Calories Row
4 min : Dumbbell Hang Power Clean + Split Jerk ( 3 + 3 )